Learn the most challenging of CrossFit’s nine foundational movements, add in a few more skills and prepare to tackle a WOD. Scale appropriately without sacrificing intensity, and you’re on the road to success in CrossFit.

Welcome to Part 3 of the Startup Guide, last in this series designed to help propel you on your way to elite fitness. In this final part you’ll find information on the rest of the nine foundational movements, as well as CrossFit Journal links to more instructional material. We’ll also cover the auxiliary movements mentioned in Part 1 and Part 2.

It has been and remains my goal to pass on, within three relatively short articles, enough ammunition to arm you for CrossFit’s main-site WODs and lifelong fitness earned in your garage.

Ultimately, your fitness is your responsibility. You need to be constantly paying attention to your strengths and weaknesses. Beginners in particular need to be realistic about what warrants the most attention and must respect the often-difficult process of improving lifelong movement patterns.

Everyone’s progress will be different. These articles can’t provide a simple step-by-step approach to CrossFit because it does not exist. CrossFit, like life, isn’t linear. Combining education with continued effort and dedication to moving better is the only solution.

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The CrossFit Journal is a chronicle of the empirically driven, clinically tested, and community developed CrossFit program. Our mission is to provide a venue for contributing coaches, trainers, athletes, and researchers to ponder, study, debate, and define fitness and collectively advance the art and science of optimizing human performance.